Foam rolling: Back, IT Band, Quads, Lower back, chest, shoulders
Squat
70kg * 5
90 * 5
110 * 5
Deadlift
70 * 5
100 * 5
130 * 5
Bench
60 * 5
70 * 5
80 * 5
Lat pulldown
65 * 20 for 3 sets
Seated Lateral raises
10 * 15 for 3 sets
Band tricep pushdowns
4 sets of 30
Band curls
4 sets of 30
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